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Uncategorized – CrossFit Rohnert Park
(707) 787-7171

Workout of the day – Saturday

Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold a plate completely overhead. If the plate is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

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Workout of the day – Friday

A) Every 2 minutes, for 12 minutes (6 sets): Power Clean x 1 rep Build over the course of the 6 sets to today’s heavy. B) Option 1 Complete rounds of 9, 7 and 5 reps for time of: Power Clean (heavy) Ring Muscle-Up OR… Option 2 For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 25 Ring Dips 5 Power Cleans 20 Ring Dips

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Workout of the day – Wednesday

A) Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 3 reps @ 70% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-90% *Set 6 – 1 rep @ 90%+ *Set 7 – 1 rep @ 90%+ *Set 8 – 1 rep @ 90%+ B) Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Alternating Dumbbell Snatches (55/35 lbs) 10 Strict Handstand Push-Ups

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